November 26, 2017

MOTIVATING MONDAY!

STRENGTH: (15:00)
5×3 Front Squats with a
“3 second pause” (at the bottom)

Perform progressively loading
sets of 3-3-3-3-3 “3 second pause” Front Squats (UB) for the time allotted. Note: Your 5×3 does not include warm
up sets. Form & technique are Key!

*Do not let empty BB’s drop when de loading your bar! Clips are required.

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Front Squat
focusing on form and technique. No pause! Do not MAX out!

Skill Work: Practice with Light
Weight. Perform 3-8 reps (UB)
resting between each set (no pause). Add in some core work between sets!

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
200 M Run
30 Jack Press’ #15/10 (1 DB)
10 Squat Jumps
12/10 Calorie Bike
30 Russian Twists #12/8 WB

MET CON: (15:00) For Time!
Goal: Sub 13:00

COMPETITOR:
30 OH Squats #115/75
30 Alt. BN Lunges
200 M Run
20 OH Squats
20 Alt. BN Lunges
200 M Run
10 OH Squats
10 Alt. BN Lunges

RX:
30 OH Squats #95/65
30 Alt. BN Lunges
200 M Run
20 OH Squats
20 Alt. BN Lunges
200 M Run
10 OH Squats
10 Alt. BN Lunges

PERFORMANCE:
30 OH Squats (Back Squats) #75/45
30 Alt. BN Lunges (Suitcase Lunges #25/15 DB’s)

200 M Run

20 OH Squats
20 Alt. BN Lunges

200 M Run

10 OH Squats
10 Alt. BN Lunges